One-rep max
60 kg for 10 reps
Estimated one-rep max: about 78 kg. The five formulas span 75–80 kg, so treat it as a range.
Estimated one-rep max
78 kg
Mean of five published formulas. Range 75–80 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 80.0 | Epley, 1985 |
| Brzycki | 80.0 | Brzycki, 1993 |
| Lombardi | 75.5 | Lombardi, 1989 |
| O'Conner | 75.0 | O'Conner et al., 1989 |
| Mayhew | 78.6 | Mayhew et al., 1992 |
So is 78 kg a good bench press?
If that lift is a bench press, 78 kg puts a man at 82.5–87.5 kg bodyweight at the 5th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 73.9 |
| 90% | 70.0 |
| 85% | 66.1 |
| 80% | 62.3 |
| 75% | 58.4 |
| 70% | 54.5 |
| 65% | 50.6 |
| 60% | 46.7 |
| 55% | 42.8 |
| 50% | 38.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 31.1 | 5 |
| 55% | 42.8 | 5 |
| 70% | 54.5 | 3 |
| 80% | 62.3 | 2 |
| 90% | 70.0 | 1 |
| Working | 77.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.